Prep
:60 sec rolling out hip flexors
:40 sec rolling out triceps **each
#
Activation
10 Body goodmorinings
:20 sec plank hold
10 lunges w/Russian twist
:20 sec plank hold
10 banded side steps **each side
#
Warm-up
Row Intervals
:45 sec easy
:30 sec building close to a max effort pull
**every pull, split time should be dropping
x4 sets
–
AMRAP 8 @W-U pace
20 DUs
30’ft lateral plank walk **on hands
8 Double DB DLs **only one head touches
6 DB hang power cleans **makes sure your pulling not curling
30’ft lateral plank walk
**Rest :20-30 sec after each round
#
Mobility
Lying hip rotation stretch :30 sec hold **each x2 sets
Praying stretch :20 sec stretch/:05 sec rest x2 sets
#
Strength
Snatch Grip DLs @2’’ build to a heavy double **straps allowed
#
Conditioning
4 Rounds **9 min cap
7 Hang CnJs @135/93
9 Box jumps over @24/20’’
12/9 cal bike
15 no push burpee touches
**roughly 6’’ target from fully extended OH arm
**Rest 4-5 mins mins between rounds
–
50-59: @115/83
–
60+:
3 Rounds
@105-115/78-83
#
BE Complete
3-4 Rounds **NFT
Overhead sit-ups w/DB: x12 reps
Single Leg DLs: x8-10 reps **each
Sorenson hold :60 sec
Strength 235#
Snatch Grip DLs @2’’ build to a heavy double
Went up to 245# but form was slacking
Conditioning
4 Rounds **9 min cap
7 Hang CnJs @115
9 Box jumps over @24″
12cal bike
15 no push burpee touches
**Rest 4-5 mins mins between rounds
First round 2:55
Second Round 2:46
Ran out of time and could not complete final rounds but was not going to finish below the time cap. Was not pushing the bike hard enough (maintaining only about 340-350W). Also had equipment scattered over box so was spending too much time walking between stations.